Almonds vs. Leeks
Nutrition comparison of Almonds and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and leeks:
- Both leeks and almonds are high in calcium and iron.
- Almond has more thiamin, riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E, dietary fiber, potassium and protein.
- Leek has signficantly less saturated fat than almond.
- Leek has signficantly more Vitamin A than almond.
- Leek has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and leek has 89% less calories than almond - leek has 61 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Almonds has a macronutrient ratio of 14:14:73 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Leeks | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 14% | 86% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 34% less carbohydrates than almond - leek has 14.2g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 594% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Leeks and almonds contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 13 times more protein than leek - leek has 1.5g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Leek has signficantly less saturated fat than almond - leek has 0.04g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and leeks are low in trans fat - almond has 0.02g of trans fat per 100 grams and leek does not contain significant amounts.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than almond - leek has 12mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Leek has signficantly more Vitamin A than almond - leek has 83ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 26 times more Vitamin E than leek - leek has 0.92mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Leek has more Vitamin K than almond - leek has 47ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and pantothenic acid. Both almonds and leeks contain significant amounts of Vitamin B6 and folate.
| Almonds | Leeks | |
|---|---|---|
| Thiamin | 0.205 MG | 0.06 MG |
| Riboflavin | 1.138 MG | 0.03 MG |
| Niacin | 3.618 MG | 0.4 MG |
| Pantothenic acid | 0.471 MG | 0.14 MG |
| Vitamin B6 | 0.137 MG | 0.233 MG |
| Folate | 44 UG | 64 UG |
Minerals
calcium
Both leeks and almonds are high in calcium. Almond has 356% more calcium than leek - leek has 59mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both leeks and almonds are high in iron. Almond has 77% more iron than leek - leek has 2.1mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 307% more potassium than leek - leek has 180mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin and quercetin than leek per 100 grams, however, leek contains more kaempferol and myricetin than almond per 100 grams.
| Almonds | Leeks | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 2.67 mg |
| Quercetin | 0.36 mg | 0.09 mg |
| myricetin | ~ | 0.22 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.099 G |
| Total | 0.003 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than leek per 100 grams.
| Almonds | Leeks | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.067 G |
| Total | 12.326 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Leeks g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does leeks or almonds contain more calories in 100 grams?Almond is high in calories and leek has 90% less calories than almond - leek has 61 calories in 100g and almond has 579 calories.
Does leeks or almonds have more carbohydrates?
By weight, leek has 30% fewer carbohydrates than almond - leek has 14.2g of carbs for 100g and almond has 21.6g of carbohydrates.
Does leeks or almonds contain more calcium?
Both leeks and almonds are high in calcium. Almond has 360% more calcium than leek - leek has 59mg of calcium in 100 grams and almond has 269mg of calcium.
Does leeks or almonds contain more iron?
Both leeks and almonds are high in iron. Almond has 80% more iron than leek - leek has 2.1mg of iron in 100 grams and almond has 3.7mg of iron.
Does leeks or almonds contain more potassium?
Almond is a rich source of potassium and it has 310% more potassium than leek - leek has 180mg of potassium in 100 grams and almond has 733mg of potassium.